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Olive oil vs margarine

Olive oil and margarine have the same estimated satiety score: 1 out of 5. Margarine has fewer calories: 533 kcal per 100 g, versus 884 for olive oil, so the same calories come with more grams of food.

Two fats for toast and cooking. The margarine here is a tub margarine with 60% fat (USDA FNDDS, FDC ID 2710160).

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171413 and 2710160

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Key differences

  • Neither is a meaningful source of protein: 0 and 0 g per 100 kcal.
  • Margarine has fewer calories: 533 kcal per 100 g, versus 884 for olive oil, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Olive oil; Margarine, tub, 60% fat, salted.
NutrientOlive oilserving: 10 g (0.4 oz)Margarineserving: 10 g (0.4 oz)Difference
Calories884 kcal per 100 g (3.5 oz)88 kcal per serving533 kcal per 100 g (3.5 oz)53 kcal per serving−351 kcal per 100 g (3.5 oz)−35 kcal per serving
Protein0 g per 100 g (3.5 oz)0 g per serving0.2 g per 100 g (3.5 oz)0 g per serving+0.2 g per 100 g (3.5 oz)0 g per serving
Carbohydrates0 g per 100 g (3.5 oz)0 g per serving0.9 g per 100 g (3.5 oz)0.1 g per serving+0.9 g per 100 g (3.5 oz)+0.1 g per serving
of which sugars0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat100 g per 100 g (3.5 oz)10 g per serving59.8 g per 100 g (3.5 oz)6 g per serving−40.2 g per 100 g (3.5 oz)−4 g per serving
of which saturated13.8 g per 100 g (3.5 oz)1.4 g per serving12.1 g per 100 g (3.5 oz)1.2 g per serving−1.7 g per 100 g (3.5 oz)−0.2 g per serving
Water0 g per 100 g (3.5 oz)0 g per serving37.6 g per 100 g (3.5 oz)3.8 g per serving+37.6 g per 100 g (3.5 oz)+3.8 g per serving
Protein per 100 kcal0 g0 g0 g
Estimated satiety (1 to 5)1 / 51 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Margarine minus Olive oil. Source: USDA FDC 171413 and 2710160.

Per typical serving

With typical servings, 10 g (0.4 oz) of olive oil has about 88 kcal and 0 g of protein, and 10 g (0.4 oz) of margarine about 53 kcal and 0 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Olive oil and margarine have the same estimated satiety score: 1 out of 5.

  • Olive oil: Very high energy density.
  • Margarine: Calculation: 1 (base) − 2 (very high energy density: 533 kcal/100 g) + 0 (protein: 0.0 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 0 (solid food with 37.6 g of water, under 70) = −1; raised to the minimum of 1.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Olive oil

On the numbers it does not stand out from margarine in protein, calories, or fiber, so taste, price, or habit can decide.

Margarine

  • If you prefer a lighter typical serving: about 53 kcal in 10 g (0.4 oz).

On a GLP-1 medication

Olive oil. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

Margarine. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Olive oil: every nutrient, frequently asked questions, and similar foods.
  • Margarine: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central (FNDDS 2021-2023): Margarine, tub (FDC ID 2710160).accessed .